Say Bye-bye to Blogger Body, and Hello to Better Health

This guest post is by Tania Dakka of TaniaDakka.com.

Awesome! You just finished that killer project you’ve been working so hard on all day! Congratulations!

But then you get up.

Ouch.

Your back’s killing you. Your body’s stiff. And you feel the pangs of a headache kicking in. That puffed chest is starting to deflate a little, isn’t it?

That’s Blogger Body.

Not managing the Achievement Addict disease that causes Blogger Body will eventually affect your production levels and quality. You’re wired to push yourself, so you push hard. Harder than you would push anyone else, because you think that’s the only way you can achieve your best.

That thinking isn’t flawed—it just needs a little tweaking.

You’re not alone

As bloggers, we love to get things done. We’re experts at hyper-focusing. And it feels good—really good—when we write master content we know rocks our readers’ worlds—even if it means hours on hours in the chair bent over our keyboards, drinking pots of coffee, and eating whatever we can get our hands on.

But, you’re bound to hit the wall sooner or later. The aching in your back that’s screaming louder than your three-year-old will become a relentless signal that can’t be ignored.

You have to take care of yourself—or your content will suffer.

You can do it

You can take breaks, and take care of yourself, and still produce great content—as a matter of fact, you’ll actually produce more of it! (Hey, look at that! A way to make more and greater stuff! Didn’t you just get goosebumps?)

Don’t think, “I can’t stop until I’ve finished.” Think, “These breaks are going to make this piece rock!”

A healthy body is your foundation for a clear and powerful mind that produces and creates. Here’s the deal. If you want them to give you more, you’ve got to give them more.

And with the right foods and an easy workout plan, you’ll be the unstoppable blogger you’ve always strived to be, writing posts that everyone wants to read.

5 Steps to your a better body and blog

1. Get back to nature

The optimal diet for a blogger’s brain/body boost is one rich in natural foods. What’s on the blogger’s “Yes” Foods List? Anything from the ground, or that has a mama—or any combo thereof.

Action: Start by adding in whole foods to each meal. The more you add, the less room you’ll have for “No” Foods.

2. Hydrate often

Waiting until you’re thirsty means your brain is already suffering. And, bloggers, what can a dry brain do for you? The rule used to be eight 8oz glasses of water a day, but it’s not enough. Guys: You need 13 cups a day. And girls: You need at least nine.

Action: Put a rubber band around your glass every time you finish a glass of water, to keep track of how much you’ve had to drink (um, this only works if you use the same glass all day). Strive to collect between nine and 13 rubber bands before bed.

3. Limit focus time to an hour and a half

Sitting for hours with no break leaves your eye glassy and thoughts befuddled. The maximum chunk of time you should lend to a project is an hour and a half. Then, take a five- to 15-minute break. You’ll refresh your mind and reinvigorate your drive.

Action: Set your timer and force yourself up when it goes off. If you’re worried about losing focus, write down your thoughts at the time of the bell and come back after step 4 to pick up exactly where you left off. This downloadable worksheet should help.

4. Work out

Yes, I said it. Don’t roll your eyes at me. It doesn’t have to be hard. It doesn’t have to be complicated. It just has to be done.

Action: When the timer rings, stand up and do ten to 15 Burpees. They’re a great whole-body move that, when done right, will pick up that heart rate. But if you find them too difficult, do the easier versions of the pushups for a while. When you can do the 15 of them (with correct form) in under two minutes, switch the challenge up and do three minutes of them at the end of each focus session.

Proper Burpee execution: From a standing position, drop into a push up position (don’t let your midsection droop when you go down—keep your back straight). Then, do your pushup and spring back to a standing position. End it with a jump with your hands raised overhead. Then, drop back into your next Burpee. Here’s a great video by Zuzana Light to show you visual learners how to Burpee the right way:

5. Sleep

This is so hard when you’re gears are turning 24/7 about your next big post, but without rest, you won’t power up so you can push through your blogging and your blog training. Spend five minutes doing a proper wind down before trying to sleep. Meditation or focused breathing are great relaxers for a blogger’s ever-running mind.

Action: Lying on your back in bed, close your eyes and take long, deep breaths. Inhale for a count of four and hold for four counts. Exhale for four counts. Do this until you feel the last of the stress of the day exhale with your breath. Then, let your mind drift off to dream.

Use these five steps to prime your body and mind to create the content your readers beg for and will want to share.

If you can’t do Burpees, what other exercise would you replace them with to get your heart pumping on your break?

Tania Dakka, Fit Freelancer, is dedicated to providing clients with copy that converts and writers the tools they need to survive (and even thrive) where life, fitness, and productivity collide. Sign up and get the help you need at TaniaDakka.com.